Nutrition

Slow Cooker Recipe:

Spicy Chicken Stew

Slow Cooker Spicy Chicken Stew

I love my slow cooker and have hit the motherload with some wonderful and healthy recipes! This one did NOT disappoint! The entire family enjoyed this one... which means it will be a regular in our house.

Ingredients:

2 sweet potatoes, peeled and cut into chunks (approx 600 grams)

1 (10oz) package frozen sweet corn

3 stalks of celery, chopped

3 carrots, peeled and cut into chunks

1 white onion, chopped into big bites

2 cloves garlic, minced

1 jar (12.5oz) of natural, salsa (I used hot/spicy - I did not use low sodium but you can to cut on sodium)

Slow Cooker Recipe: Oatmeal

With Cinnamon & Apples

Slow Cooker, Steel-Cut Oatmeal with
Cinnamon and Apples

The mornings in our house can be pretty wild. My daughters have 3 different buses and schools so we are coming and going all morning. The idea of a healthy slow cooker breakfast that is ready when we are was perfectly wonderful! I turned the slow cooker on at 10pm and it was ready at 6am. My crock pot does not turn off after the cooking time, it turns to warming so it was hot and ready as the girls needed it. It was so easy to throw in the cooker at night and the house smelled wonderful as we were waking up.

12 Quick Tips For

Holiday Eating

12 Quick Tips For Holiday Eating

Holiday eating is one of those things that if not monitored can and will get the best of you, and potentially send you into a tailspin of an unhealthy eating pattern that may last for days and even weeks to come. Here are some tips to make it through the holidays without all the guilt.

1. Be prepared.

Be prepared. Know that you will be in an environment with lots of temptations. If you mentally prepare yourself and set yourself up for eating success, you are more likely to stick to a healthy eating plan.

2. The past

If you have had success in the past with weight loss, healthy eating, or have reached a fitness goal, use that as a reason to stick to a healthy eating plan. Consider the weight loss you have achieved, the goals you have hit, and the healthy lifestyle you are living. Is splurging really worth messing all that up?

3. Alcohol

Alcoholic beverages are empty calories and make it harder for you to avoid temptation. So try to avoid drinking if possible.

4. Snacks

Eat a healthy small meal or snack before the special occasion so that you are less hungry and won’t overdo it.

5. Water

Drink plenty of water or other low calorie beverages so that you feel fuller
when you show up to your special occasion.

6. Small amounts

Eat the “bad” food in small amounts. It’s ok to have them in moderation.
Eat them slowly and enjoy every bite.

7. Hands

Keep your hands busy by holding a beverage. It is hard to overeat if your hands are busy.

8. Calories

Choose low calorie healthy snacks such as veggies, or lean cuts of meat.

9. Celebrate

Don’t deny yourself. People celebrate, mourn, and bond with food. So although you don’t want to overdo it, you also want to be a part of the festivities. You are NOT perfect and nobody should be expected to eat perfect all the time. It’s ok to splurge from time to time, and in doing so you won’t necessarily mess up your entire eating program. You can’t begin or end a diet with ONE meal. Watch your portion size, be accountable for what you are consuming, and you won’t end up overdoing it.

10. Focus

Focus on the environment around you; the conversation and having a good time,
rather than the eating.

11. Mints

Chew gum or have mints handy. These help with cravings for sugar and will keep your mouth busy keeping you from grazing on unhealthy snacks.

Wet ingredients:

Directions:

1. Preheat the oven to 375•
2. Mix all dry ingredients in a bowl
3. Add wet ingredients and stir
4. Spray a small glass pan with coconut oil spray
5. Pour ingredients into pan
6. Bake for 25-30 minutes or until firm in center
7. Top with melted raspberries or your favorite topping if desired.

Macronutrients:

Healthy Bulking: 6 Foods To

Help Gain Mass Without Guilt

6 FOODS TO HELP YOU PACK IT ON
WITHOUT THE GUILT

The first impulse for most while attempting to add size after a prolonged diet or even during their first “bulking” experience is to immediately eat all the bad foods they can to add both quick size while also satisfying their hunger and junk food craves. This is not the best route to get the desired end result of strong lean muscles. Bulking up and adding extra muscle with minimal fat is the byproduct of increasing your training volume and your calories. Healthy bulking is all about eating an excess of the right quality foods that will minimize fat gain, maximize muscle growth, while keeping your joints, heart, and metabolism functioning in tip top shape. Here are 6 foods that will help you to accomplish a healthy bulk without the guilt.

PROTEIN SOURCES:

Buffalo (Bison)

Comparisons to other meat sources have also shown that bison has a greater concentration of iron as well as the essential fatty acids. Bison has fewer calories and less cholesterol than chicken or fish, 76% less fat than beef, and 68% less fat than chicken, so you get more edible meat for your money. Bison also has 35% more protein than beef, so you can eat 1/3 less and still walk away satisfied.

Bison is also a natural source of creatine and one of the best sources of stearic acid, which is a unique saturated fat that has no impact on your cholesterol level. Bison can also be used interchangeably with beef in most recipes.

Salmon

Protein is important for muscle growth and recovery, which is essential for bodybuilders. Salmon offers nearly the same amounts of protein as beef, chicken and pork. Salmon is low in unhealthy saturated fats, which contribute to high cholesterol, but is rich in omega-3 fatty acids. These healthy fats offer a bounty of benefits, ranging from skin and joint health to combating heart disease.

The omega-3 fats found in salmon will help fight inflammation and keep your joints pain free as your training volume increases. Salmon is also rich in some of the essential minerals like iron, calcium, selenium and phosphorus and vitamins like A, B and D. Selenium, which is very necessary for building up of tissues.

CARBOHYDRATE SOURCES:

Quinoa

Quinoa is a satisfying, low-cholesterol source of complex carbohydrates. Rich in fiber, it’s digested slowly and has a low glycemic index, helping you steer clear of the blood-sugar roller coaster.

Quinoa has higher protein content than wheat, barley, or other major grains. One cup of quinoa has 9 grams, which trumps the protein-rich egg (6 grams). Quinoa, which contains all 8 of the essential amino acids, is a complete protein. Its heart-healthy polyunsaturated fats will leave you feeling full while providing more nutritional content than breads or cereals made of refined grains.

Quinoa has a higher than usual protein content for a grain and one serving also packs 33% of your daily zinc needs, a nutrient essential for optimal testosterone. Getting ample starchy carbohydrates first thing in the morning and in the 3-4 hours following your training session is an essential strategy for getting the calories you need and putting those calories to work building muscle instead of having them add to your waistline.

Oats

This muscle building food is very nutritious. Oats contain low fat and high fiber content. Oats are a good source of magnesium, selenium, manganese and phosphorous. Oats are a good source of vitamin B1 and dietary fiber which is useful in lowering your blood sugar. Since oats provide carbohydrates slowly, they are perfect for muscle building.

The continuous provision of energy during the day through rolled oats intake ensures optimum levels of blood sugar. Oats are also high in iron and are a good source of low-fat protein. The protein in oats is almost equivalent to the quality of soy protein, and combined with the dietary fiber, makes it the ideal food to start the day with.

FAT SOURCES:

Chia Seeds

Chia seeds are about 20% protein. They are digested and absorbed very easily. This results in rapid transport to the tissue and utilization by the cells. This efficient assimilation makes the Chia very effective when rapid development of tissue takes place, primarily during periods of growth. This would also include regeneration of muscle tissue for conditioning, athletes, weight lifters, etc.

Chia seeds are the richest plant source of Omega-3; they have more Omega-3 fatty acids than any other plant food, (the vital fats that protect against inflammation—such as arthritis—and heart disease). In fact, they contain more Omega-3 than salmon. It has approximately three to ten times the oil concentrations of most grains and one and a half to two times the protein concentrations of other grains. These oils, unsaturated fatty acids, are the essential oils your body needs to help emulsify and absorb the fat soluble vitamins: A, D, E, & K.

Avocado

The avocado's high nutrient density makes it an ideal ingredient for bodybuilders on a closely monitored diet. It contains more than twice the calories per gram than protein or carbohydrates making it easier for you to hit your higher than normal calorie targets. Your body also creates hormones and other important signaling molecules essential for muscle growth and good health from fats.

Avocados contain high levels of monounsaturated fats which can prevent the redistribution body fat towards your abs. This will help you keep your midsection tight while your get bigger. Avocados are also a great way to get extra fiber in your diet without filling you up. Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat.